Healthy Halloween // Roasted Pumpkin Seeds

Along with having a happy halloween, we want you to have a healthy halloween!  Don’t forget to add some healthy snacks in with the other sweets and treats of the season.  Making a healthy halloween snack can be really simple with just a few supplies and ingredients.

Today I’ll show you how to make three different halloween snacks:  Orange Pumpkins, Halloween Teeth, and Witches Brooms.

First, you need to gather your ingredients:
Celery Stalks
Green Onions
String Cheese
Pretzel Sticks
Peanut Butter


You’ll also need a cutting board and a sharp knife.

To make Orange Pumpkins grab the oranges and celery.  Start by peeling your oranges.

Did you know that the white covering between the orange peel and the flesh of the fruit is called the pith?  The pith is high in fiber so don’t hesitate to eat it.  The Vitamin C in oranges helps keep our immunes systems strong, helps our bodies heal, and increases our iron absorption.  In just one orange there is 94% of the Vitamin C we need for the day!

Next, wash your celery stalks by running them under cool water and rubbing with your hands or a vegetable brush.  Trim your celery stalks down to sticks about 2″ tall.

Push your celery sticks into the top of the orange to act like the stem of the pumpkin.  If you would like, you can use raisins to make a jack-o-lantern face.


Halloween Teeth are a great way to get a serving of fruit and protein for the day.  For this snack you’ll need the apples, peanut butter, and the marshmallows.  When choosing a peanut butter to use, try and pick a natural peanut butter.  Natural peanut butter typically consists of only peanuts and salt.  Regular peanut butter contains filler ingredients like sugar and partially hydrogenated oils (trans fat).  Generally speaking, the fewer the ingredients listed on a food label, the more natural a food is and the more healthy it is for us.

Apples are a good source of Vitamin C as well as fiber.  Unpeeled apples have twice the fiber as a peeled apple and are richer in antioxidants.  To maximize on nutrition, make sure to eat apples unpeeled.

The next step is to wash, core, and slice your apples and spread some peanut butter on each apple slice. Once the peanut butter is spread, squish a few marshmallows between two apple slices to make spooky Halloween Teeth!

Our third snack is called Witches Brooms.  For this snack you’ll need green onions, string cheese, and pretzel sticks. String cheese is a good source of calcium and protein.  If you opt for a part-skim string cheese, you can cut out a bit of extra fat from your diet.

Unwrap your string cheese and cut them into halves or thirds.  Wash your green onions and cut off the white end.  From the green end, start pulling the onions apart into this strips to use as string.


Next, take a pretzel stick and push it into one end of each piece of string cheese.


Wrap a green string around the top of the cheese on the pretzel end and tie a knot to secure the string.  This part can be a little tricky.  If it’s not working for you, just leave the green onion string off.  The last thing you will do is use your fingers to start separating the string cheese so one end looks like a broom head.


And there you go!  Three quick and easy nutritious halloween snacks.


Another great fall snack is roasted pumpkin seeds.  Pumpkin seeds are a good source of magnesium and zinc which are both minerals needed in our bodies.  Pumpkin seeds are a great snack all on their own or can be used as a crunchy topping on pancakes, mixed with yogurt, in place of croutons on a salad, mixed with dried fruit, nuts, or popcorn to make a trail mix, and much much more! To learn how to roast your own pumpkin seeds, see the recipe card below.  Enjoy!


What nutritious halloween snack will you make this season?

Candi Merritt

Certified Nutrition Education Assistant

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